Quick and easy ideas for the season's favorite flavor

Fall in love with pumpkin! This subtly sweet winter squash works just as well in savory dishes as it does in baked goods. And it's rich in cancer-fighting beta-carotene! (Pair it with a healthy fat, such as olive oil, to boost absorption.)

But don't try to use the kind meant for carving. Jack-o'-lantern pumpkins are too wet, fibrous, and bland to eat. Instead, buy small "sugar" or "pie" types or larger "cheese" varieties (identified by their bluish rinds) and prepare them like butternut squash. For a versatile purée, roast pumpkin (rather than boil it) to reduce excess moisture. Or save time and use canned pumpkin. It's as tasty and nutritious as fresh.

A word on seeds: Whether you're cooking or carving a pumpkin, be sure to save the seeds, which pack magnesium, a mineral that may ward off migraines and improve sleep. Swish the seeds in water to separate them from the pulp. Drain, then spread on an oiled pan. Dry 10 minutes at 350°F (stir once). Toss with oil and seasonings. Bake, stirring, until golden, 10 to 15 minutes.

Spoon into a 9" x 5" loaf pan coated with cooking spray. Bake at 350°F until wooden pick comes out with crumbs adhering, about 1 hour. Cool in pan 15 minutes. Remove from pan and cool on rack before slicing.